Rhodiolia rosacea

Rhodiola Rosea, often referred to as "rodiola rosa" or "rodeola rosa," is a supplement that has been discussed on the Huberman Lab for its various benefits, particularly in relation to reducing cortisol and enhancing physical and mental performance.

Benefits and Usage

1. Cortisol Reduction: Rhodiola has been shown in multiple randomized trials to effectively lower cortisol levels, which can help in managing stress and preventing high cortisol levels from interfering with sleep 1.

2. Enhancement of Physical Performance: It's noted for its ability to help individuals exert themselves harder and for longer periods during high-intensity workouts without reaching the brink of fatigue quickly. Andrew Huberman discussed using it before workouts to receive these benefits 2 3.

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     1

     Cortisol Management Strategies

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     Rodiola Rosa Benefits

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     Rodiola Rosa Benefits

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     4

     Creatine and Rhodiola

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     5

     Rhodiola and Fatigue

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     Supplement Clarity

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     Creatine Insights

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3. Mental Performance and Fatigue: Rhodiola Rosea may reduce the perception of fatigue and enhance memory, potentially making it valuable for cognitive and physical tasks 4.

Considerations

• Dosing: The optimal dosage mentioned was around 100 to 200 milligrams, ideally taken before workout sessions for maximum benefit. It's important to determine the lowest effective dose that works for you 2.

• Time of Day: It was suggested that taking Rhodiola later in the day could benefit those who experience elevated cortisol levels in the afternoon or evening 1.

• Quality of Supplement: It’s vital to choose a high-quality brand of Rhodiola Rosea, as potency and effectiveness can significantly vary with the source. Some products may mix Rhodiola with other ingredients which can dilute its effectiveness or lead to other unwanted effects. Ensuring the product is from a reputable source and possibly third-party tested is advisable 5 6.

Miscellaneous

While Rhodiola Rosea is promising, it's also emphasized that no supplement works universally for everyone. An individual's experience can vary based on personal health conditions and the interaction with other supplements or medications 7.

Overall, Dr. Huberman and other experts on the Huberman Lab have discussed Rhodiola Rosea as an adaptogenic herb with potential benefits for reducing stress, boosting physical and mental performance, with notes on ensuring its quality and proper dosing.